Eight Steps to a Healthy Winter for Seniors

In Virginia, the winter months bring more than holiday shopping. Cold temperatures, snow storms and flu season all come along for the ride —and they can put the health of Richmond’s seniors at serious risk.

One of the best things you can do for your health in the winter is to get a flu shot, says Preeti Dube, MD, the Director of Cardiology for JenCare Senior Medical Center in Richmond. Last winter was a particularly bad flu season, with more than 80,000 people in the U.S. dying from flu or flu-related complications. “Many seniors don’t get the vaccine in the fear of getting sick with the vaccine,” says Dr. Dube. “But a flu shot protects from severe complications and death associated with flu.

Preeti Dube - Jen Care

”Even with a flu shot, however, the winter months still cause increased health risks due to cold weather, isolation and dangerous conditions outdoors. And poor health puts a severe financial burden on seniors who may already be living on a fixed income through doctor’s visits, home care expense, and additional prescriptions. It also puts a financial burden on the rest of the economy: according to the U.S. Centers for Medicare and Medicaid Services (CMS), the cost of healthcare is rising sharply as more baby boomers enter their senior years.

On top of the monetary cost, poor health can lead to long-term complications, keep you from staying active or cause depression. It also forces seniors to make a difficult decision: stay at home and risk symptoms becoming worse, or go to the hospital. Not only is a hospital visit expensive, it also exposes you to strains of the flu virus that you may not be protected against, antibiotic-resistant bacteria and other illnesses.

Of course, if you are seriously ill or injured, an emergency room is the best place for you to be. But you can prevent things from getting that bad by taking eight steps to protect your health, stay safe and keep active during the winter months.

1. Think About Temperature, Inside and Out

One of the biggest risks seniors face during the winter months is as simple —and dangerous —as becoming too cold.

“Elderly people have lower subcutaneous fat(fat that sits under the skin)and a diminished ability to sense temperature,” explains Dr. Dube. If you’re over 65, your metabolism has likely slowed down from when you were younger, which means your body is producing less heat. This makes it easier to become dangerously cold, and seniors can suffer hypothermia without knowing they’re in danger.

Hypothermia happens when your body temperature gets dangerously low. “Low body temperature increases the risk of heart attack and heart failure, as well as bronchitis or pneumonia in patients with known lung disease,” says Dr. Dube.

The colder the weather is, the more at risk you are for hypothermia, which can be fatal. In fact, cold weather kills 20 times more people than hot weather. In January 2018, Richmond experienced one of the coldest months since the 1980s, and local news stations reported multiple instances of people freezing to death when caught outdoors.

If you have to go outside, dress in layers, including gloves, a hat and heavy socks. Come in from the cold regularly to give your body time to warm up. Dr. Dube also recommends avoiding alcohol. “Alcohol can make you feel warmer than you really are, which is particularly dangerous when you’re outside in the cold.”

Cold is also dangerous inside if you don’t have adequate heating or experience a power outage. The National Institute on Aging (NIA) warns that seniors with existing health conditions are even more at risk, as well as those who live alone and don’t have anyone else helping to monitor the temperature.

When inside, wear warm layers, including socks. Keep the heat set at least on 68 degrees, the NIA warns, even if you are tempted to turn it down lower to save money. If you are worried about paying your heating bill, you can contact the Department of Public Utilities for assistance by calling 804.646.4646.

2. Pay Attention to Your Mood

Winter puts your mental health at risk, says Asia Williams, a licensed practical nurse and the Wellness Director at Retirement Unlimited’s independent living, assisted living and memory care community The Towers in Richmond. “When it’s cold outside, seniors are prone to stay in the house more. On days when the sun is not shining, this can trigger signs or symptoms of depression.” This is particularly true for the 28 percent of adults over 65 who, according to the U.S. Census Bureau, live alone. “The approaching holidays can sometimes trigger memories of lost loved ones,” adds Williams, which can cause depression and anxiety.

Asia Williams Towers Retirement Unlimited

Mental health struggles affect more than 34 million American seniors, according to the organization Mental Health America, and seniors dealing with depression are more at risk for isolation, poor physical health and suicide. Older patients with depression also have healthcare costs that are 50 percent higher than those without mood disorders. Yet 68 percent of adults over 65 report knowing little or nothing about depression, and only 42 percent would seek help from a doctor rather than trying to handle it themselves.

“Depression, anxiety and other mood disorders are health problems that should be treated by a doctor the same way as a heart condition or the flu,” notes Dr. Dube. “Talk to your doctors about managing emotional stress,” she recommends, if you notice symptoms of anxiety and depression, including:

Constant worry or stress

Feeling “empty” or sad all the time

Feeling despair or hopelessness

Loss of interest in everyday activities

Feelings of guilt or worthlessness

Insomnia or persistent oversleeping

Difficulty concentrating or making decisions

Thoughts of death or suicide

Physical problems with no apparent cause, such as stomach pain or headache

3. Talk to Your Doctor Sooner Rather Than Later

“During the winter months, seniors are more susceptible to catching the flu, gastrointestinal viruses and pneumonia,” says Williams. If you already have health conditions, like diabetes or a heart problem, your body is already working hard to stay healthy and fight off illness. Getting sick again, even with something as simple as a cold, can put a lot of strain on your immune system. “With seniors’ health issues,” Williams adds, “some illnesses are contagious and can be deadly if left untreated.

"If you suspect you are getting sick, go to the doctor sooner rather than later. “Do not try to self-medicate for more than two days,” Williams says. “Make an appointment to see your primary care physician to be on the safe side.”

You should also see your doctor quickly if you notice new or increased symptoms of an existing condition. “Don’t delay getting help,” says Dr. Dube. “Even if it’s a holiday.”Telemedicine services are an effective way to check in with a doctor during winter, especially if the weather makes it difficult to leave the house or you want to avoid heading to a hospital. Locally, VCU Medical Center provides telemedicine services that allow you to speak to a doctor or nurse for a preliminary diagnosis and recommendations on managing your symptoms. To request a doctor through VCUTelemedicine, you can call 804.628.0425.

4. Find Safe Ways to Stay Active

Exercise is important in every season, but it becomes difficult in the winter. Cold temperatures, snow and ice don’t just make getting out of the house unappealing: they also make it unsafe.

Going out in icy weather can lead to falls, which the Centers for Disease Control and Prevention (CDC) reports is the leading cause of death and injury for seniors. Falls can lead to hip and arm fractures, as well as head injuries. And the costs of these injuries adds up: in 2015, the CDC reports, the total medical cost of falls in the U.S.was $50 billion.

However, if you don’t exercise, you lose balance, flexibility and muscle, all of which contribute to falls as well. Exercise also improves your sleep, keeps your heart healthy and lowers your risk of depression.

“Seniors should try to stay active even during the winter months but ensure they bundle up properly to stay warm,” says Williams. “Wear appropriate footwear, such as walking shoes or winter boots with good traction, and stay in well-lit areas that are cleared of snow and ice.

”Walking with friends and younger family members can minimize the risk of falls or injuries. Williams also recommends visiting a mall or museum, which provide safe, warm space for walking and socialization.

5. Focus on Hand Hygiene

Experts say that one of the best things you can do to prevent dangerous winter illnesses is both simple and easy to forget: washing your hands.“Seniors should make sure that they wash their hands frequently,” Williams advises, especially when using the restroom, preparing food, eating or spending time in a public place like a restaurant or shopping mall.

According to the CDC, washing your hands regularly with soap and water is the best way to prevent the spread of diarrheal and respiratory illnesses, including the flu. For seniors who already have weakened immune systems and other health problems, hand washing can prevent dangerous complications.

“Respiratory infections can increase the risk of heart attack and pneumonia,” explains Dr. Dube. Even a simple cold could cause complications that require a trip to the emergency room. Hand hygiene, she says, is the best way to avoid these infections in the first place.

6. Care For Your Heart

In the U.S.,around 84 million people suffer from some kind of heart disease, and this causes nearly 2,300 deaths per day. “Almost one out of every three deaths results from cardiovascular disease,” says Dr. Dube. “The direct and indirect costs of cardiovascular disease and stroke are about $327 billion. And that figure is increasing every year.”

Seniors are more at risk for heart disease that other groups, especially in the winter. “As temperatures start to fall, your risk of a heart attack begins to climb,” warns Dr. Dube. Overexertion from shoveling snow, illnesses like the flu and extremely cold temperatures all increase your risk of heart disease.

To protect your heart, stay warm indoors and out and get any vaccines your doctor recommends. Ask your doctor whether it’s safe for you to do activities like shoveling snow. If you do shovel snow or exercise outside, take frequent breaks to rest and warm up.

Dr. Dube also says its important to avoid becoming too hot. “If you are out in the cold and you find yourself sweating, you are overheated. If you have heart disease, consider this sweating to be a danger sign,” she explains. “Stop what you are doing and get indoors.”And if you notice this or any other signs of potential heart trouble, get medical help immediately.

7. Fill Your Prescriptions Early

Winter storms or icy roads don’t just make it difficult to get to the doctor —they can also prevent you from getting to the pharmacy to pick up prescriptions. If you take regular medication to manage a condition like heart disease, high blood pressure or diabetes, this can put you in serious danger, even if you only miss a day or two. “Missing prescriptions due to snowy, icy weather increases your risk,” warns Dr. Dube.

If you know a storm is coming, check with your pharmacy about filling prescriptions early. Many insurance companies offer an option to fill a prescription for three months rather than one, which allows you to get your medication for most of the winter in advance. Ask your pharmacist if this option if available for you.

8. Ask For Help

When cold weather limits your ability to leave your home, care for your property or run errands by yourself, many seniors feel a loss of independence. But one of the best ways to stay safe and healthy in winter is to ask for help when you need it.

If you experience a severe difficulty, like a power outage or injury, you are far more likely to stay healthy and avoid a trip to the emergency room if you ask for assistance from a family member or neighbor. But as the temperature drops and roads get icy, even everyday chores are safer with someone accompanying you. “Many seniors need help to shovel the snow and get to their doctor appointments,” says Dr. Dube. Filling prescriptions, getting out for exercise and even heading to the grocery store are all things that family and friends can help you with.

If you don’t have local family or someone to assist you, the Richmond Office on Aging can connect you with transportation, home aids and other services. You can reach theOffice on Aging by calling 804.646. 1082.

Whether you are turning to a close friend, an adult child or a volunteer, it can be difficult to ask for help. But when spring arrives and you are healthy enough to get out and enjoy the sunshine, you’ll be glad you did.